An Investment That Pays You Back Today

Thought For The Week

We might think that starting something new is going to take a huge amount of energy — that we need to reach a certain level of motivation before we can even begin.

But that spark of motivation doesn’t usually come out of nowhere. More often than not, it shows up after we take action, not before.

And here’s the happy truth: rather than depleting you, training and eating well actually give energy back.

They’re not a cost; they’re an investment — and one that pays out almost immediately.

If this were a financial investment — something you knew you couldn’t lose on, and that gave you a return the very same day — it would be a no-brainer.

Movement and good nutrition work the same way.

You put a little in, and you get a lot more out: More energy, more mental clarity, a boost in self-confidence, and a better-feeling day in return.

Keep that going, get used to how that feels, and before long, stopping starts to feel harder than continuing.

Exercise Tip

Most training sessions don’t start with feeling energised. They start with showing up tired, busy, or not quite in the mood.

But the workout itself generates an immediate return. A strength session, a run, or even a short walk is often enough to lift your energy, clear your head, and reset your mood.

You finish feeling better than when you started — and that feeling carries into the rest of your day.

That’s why simply showing up matters far more than how hard you go.

Consistency beats intensity because it’s the repeated experience of feeling better afterwards that builds momentum.

Even lighter sessions pay dividends: they reinforce the habit, keep you in motion, and remind your body and brain that movement is something that gives back, not something that drains you.

Try this: 

Exercise earlier in the day if you can. You’ll carry that return on investment — better energy, focus, and mood — with you for the rest of the day.

Nutrition Tip

Eating well isn’t about rigid rules or having endless willpower. It’s about making one good choice and letting the return from that choice carry you forward.

A balanced meal, a high-protein snack, or simply drinking more water often leads to steadier energy, fewer cravings, and clearer decision-making later on.

That makes the next good choice easier.

Just like with training, consistency matters far more than intensity. You don’t need flawless eating or strict rules for this to work. Small, simple choices can create a powerful domino effect: stabilising energy and appetite, quietening food noise, and reducing decision fatigue.

Over time, those choices stack up, and eating well starts to feel less like something you have to force — and more like something that happens naturally.

Try this: 

Start with breakfast. It’s a great opportunity to set the tone for the day because your choices tend to be more limited, you can control what’s available, and you’re less likely to be influenced by time pressure or external factors. A solid start often makes the rest of the day easier to manage.

Links & Resources

Get your day off to a good start with one of my breakfast recipes: Try my surprisingly quick and easy recipe for apricot and almond toasted muesli and jar yourself a week’s worth of tasty, good-for-you breakfasts.

Try my recipe for spruced up eggs on toast to add extra vitamins, minerals, and fibre, and keep you feeling fuller for longer.

Add some colour and cheer to your breakfast with my warm and nourishing porridge.

Inspirational Quote

“Action is the foundational key to all success.” 

Pablo Picasso